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Chicken Parmesan Sub (Super Bowl)

 

.
22

Yield

4

servings

Prep

8

min

Cook

10

min

Ready

26

min

Trans-fat Free
 

Ingredients

½ cup whole-wheat flour
½ teaspoon kosher salt
½ teaspoon black pepper
freshly ground
1 pound chicken breast halves, boneless, skinless
cut into 4 portions or 4 small breasts
4 teaspoons olive oil, extra-virgin
divided
12 ounces baby spinach
*
1 cup marinara sauce
salt reduced
¼ cup Parmesan cheese
½ cup mozzarella cheese, non-fat
shredded
*
4 each sandwich rolls
soft whole-wheat, toasted
*

Directions

Position oven rack in top position; preheat broiler.

Combine flour, salt and pepper in a shallow dish.

Place chicken between 2 large pieces of plastic wrap.

Pound with the smooth side of a meat mallet or a heavy saucepan until the chicken is an even ¼ inch thickness.

Dip the chicken in the flour mixture and turn to coat.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.

Add spinach and cook, stirring often, until wilted, 2 to 3 minutes.

Transfer to a small bowl.

Add 1 teaspoon oil to the pan.

Add half the chicken and cook until golden, 1 to 2 minutes per side.

Transfer to a large baking sheet.

Repeat with the remaining 1 teaspoon oil and chicken; transfer to the baking sheet.

Top each piece of chicken with the wilted spinach, marinara sauce and Parmesan.

Sprinkle with mozzarella.

Broil until the cheese is melted and the chicken is cooked through, about 3 minutes.

Serve on rolls.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 172g (6.1 oz)
Amount per Serving
Calories 32831% of calories from fat
 % Daily Value *
Total Fat 11g 17%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 102mg 34%
Sodium 626mg 26%
Total Carbohydrate 5g 5%
Dietary Fiber 2g 8%
Sugars g
Protein 81g
Vitamin A 4% Vitamin C 2%
Calcium 10% Iron 12%
* based on a 2,000 calorie diet How is this calculated?

 

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